Healthy eating in pregnancy, and enough of it, is very important for your baby to grow and develop. During the second and third trimesters, you should consume 200 to 300 more calories than you did before you became pregnant. Think of this as an extra snack you eat sometime during the day.
Example snacks could be 8 ounces of skim milk and half a peanut butter sandwich, a banana and peanut butter, 1 cup of cottage cheese and strawberries, ½ cup of dried fruit and nuts, an avocado and crackers, a hard-boiled egg and crackers, small baked potatoes with yogurt, or hummus and veggies.
Although nausea and vomiting during the first few months of pregnancy can make this difficult, try to eat a well-balanced diet and take prenatal vitamins. Here are some recommendations to keep you and your baby healthy.
Goals for Healthy Eating
Choose foods high in starch and fiber such as whole-grain breads, cereals, pasta, rice, fruits and vegetables.Eat a variety of foods to get all the nutrients you need. Recommended daily servings: 6-11 servings of breads and grains, 2-4 servings of fruit, 4 or more servings of vegetables, 4 servings of dairy products, and 3 servings of protein sources (meat, poultry, fish, eggs or nuts). Use fats and sweets sparingly.
Make sure you are getting enough vitamins and minerals in your daily diet. You should take a prenatal vitamin supplements to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over-the-counter brand or prescribe a prenatal vitamin for you.
Eat and drink at least 4 servings of dairy products and calcium-rich foods a day to help ensure that you are getting 1200mg of calcium in your daily diet.
Eat at least three servings of iron-rich foods per day to ensure you are getting 30mg of iron in your daily diet.
Choose at least one good source of vitamin C every day, which include: oranges, grapefruits, strawberries, honeydew, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes and mustard greens.
Choose at least one good source of folic acid every day, which include: dark green leafy vegetables, veal and legumes (lima beans, black beans, black-eyed peas and chickpeas). Every pregnant woman needs 0.4mg of folic acid per day to help prevent neural tube defects such as spina bifida.
Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots and cantaloupe.